Beef Roast - Asian Style in Crock Pot

1 3 to 4 pound top round roast
1/6 cup honey
1/3 cup tamari
1 teaspoon curry powder
½ teaspoon ginger powder
½ teaspoon garlic powder
½ teaspoon Turmeric

In a cup or bowl, combine remaining ingredients. Pour over roast. Cover pot roast and cook on low for 9 to 11 hours

Beef Roast - Louisiana Style

1/2 cup Onion finely chopped
1 teaspoon Sea Salt
3/4 teaspoon Black pepper
1/2 teaspoon Dry mustard
4 pound Sirloin roast
1/4 cup Celery finely chopped
2 tablespoon Oil
1 teaspoon White pepper
3/4 teaspoon Garlic minced
1/4 teaspoon Cayenne

Instructions
In a small bowl combine the onions, celery, oil and seasonings, mix well.

Place roast in a large roasing pan, fat side up. With a large knife make 6 to 12 deep slits in the meat (to form pockets) down to a depth of about 1/2 inch from the bottom; do not cut all the way through. Fill the pockets to their depths with the vegetable mixture, reserving about 1 tablespoon of the vegetables to rub over the top of the roast.

Bake uncovered at 300F (150C / gas mark 2) until a meat thermometer reads about 160F for medium doneness, about 3 hours. For rarer roast, cook until thermometer reads 140F. Serve immediately topped with some of the pan drippings if you like.

Bison Black Bean Soup

1 lb. ground bison
1 onion chopped roughly
2 carrots
1 cup green beans cut in half
1 summer squash
small can of diced tomatoes
½ cup of salsa (regular or green OK)
1 can refried black beans
½ tsp. cumin
1 tsp. chili powder
salt to taste
2 cups water or vegetable broth

Cook bison with onion and spices over medium heat in a large pot
When meat is brown and onion begins to soften add vegetables
Cook for 5 minutes
Add water and tomatoes
bring to a boil, reduce heat and let simmer for 10 minutes
add black beans and let simmer for 5 minutes
(add additional water if too thick)

Lamb - Roast Leg

1 leg of lamb (about 3 lb.)
3 cloves garlic slivered
3 tablespoon fresh lemon juice
3 tablespoon rosemary dried
1 ½ teaspoon garlic pepper

Preheat oven to 400 degrees. Make small slits just large enough for garlic slivers evenly in leg and insert the slivers. Rub all over with lemon juice and pat rosemary and pepper evenly over surface. Sprinkle with salt to taste. Place leg of lamb in a roasting pan and put it center rack in the oven. Immediately reduce heat to 350 degrees. Roast for 1.5 hours for medium rare. (Use meat thermometer inserted in thickest portion to make sure roast's internal temperature reaches about 135 degrees.)

Let stand 10 minutes before carving. Makes 6-8 portions.

Lamb - Shish Kabob

2/3 cup (wheat-free) Tamari
1/3 cup lemon juice
1 ½ tablespoon olive oil
2 teaspoon dried oregano
¼ teaspoon salt
4 cloves garlic crushed
2 pounds lamb or other meat, cubed
2 each onion cut in 8ths
Vegetables as desired - carrots, onions, mushrooms

Combine all ingredients and marinate 4-24 hours.

Skewer meat and veggies and grill until done.

Lamb Leg Wrapped in Leeks

1 6-8 lb bone in leg of lamb
10-15 leeks – chop off tops
1 cup olive oil
½ cup of roasted garlic, chopped
½ cup coarse sea salt
¼ cup coarse pepper
¼ cup fresh, chopped oregano
¼ cup fresh, chopped thyme
1 cup red wine

Pre-heat over to 250 degrees. Combine the garlic, salt, pepper, oregano, thyme and olive oil and make into a paste using a mortar & pestle. Rub the whole leg of lamb with the paste.
Blanch the leeks in boiling water for 2-3 minutes. Wrap the leg of lamb in the leek tops, using olive oil to help the leeks adhere to the meat. Set the lamb on a baking dish. Add the red wine to the pan and put lamb into oven.
Cook until the internal temperature of the meat is 135-140 degrees for medium rare – approximately two and half hours. Remove from the oven and let sit for 10 minutes before carving. The internal temperature will rise another 5-10 degrees. Carve the lamb and serve.

Lamb and Lentil Stew

3 pound lamb
Pepper
3 tablespoon Oil
30 cloves garlic
4 cup vegetable broth
2 cup lentils
¼ cup dried parsley
2 tablespoons thyme dried
2 tablespoons bay leaf dried
2 tablespoons rosemary dried
1 medium onion
1 medium carrot
2 teaspoons sea Salt
hot pepper oil (optional)

Season lamb with salt, pepper, hot pepper oil. Brown the lamb in safflower oil. Add the garlic cloves to the lamb while browning. When the lamb is browned add 1 cup of broth to pan, bring to a rapid boil and cook down until nearly all the liquid evaporates and lightly browns on the bottom. Add the rest of the broth, cover and simmer.
Put lentils in 4 quart pot with enough water to cover, onion, carrot and salt. Bring to a slow simmer and cook about 20 minutes until the lentils are soft. Add water as needed to keep lentils covered. When lentils are soft, combine half of the lentils and onion in a pot and puree until smooth. Combine with second half of lentils in pot. Add lamb and broth to lentil mixture.
Add broth to final mixture and simmer until the consistency you want is achieved.

Meat Loaf

I like to use whatever vegetables I have in my fridge. I advise using any vegetable on your approved list.

2 lbs ground (grass-fed)beef or bison
1 large carrot
1 onion, chopped
1 stalk celery, chopped
½ cup leftover butternut squash (optional)
1 ½ cup chopped broccoli
2 eggs
1 cup tomato sauce

Stir fry vegetable with garlic and oil until mostly cooked, and then put into bowl with ground meat, eggs, and tomato sauce. Add salt, pepper, and your favorite herbs and spices, like thyme, oregano, chili pepper, herb salt, etc. Mix everything with a fork until combined thoroughly, then transfer contents into a large square pyrex container, using the fork to smooth mixture flat and even. Bake at 375 for 1.5 hours, or until internal temperature is 160F.

For a delicious lunch, crumble over salad.

Shepherd’s Pie

Shepherd’s Pie

2 lbs ground beef or lamb
1 medium onion, chopped
2 cloves garlic, minced
Salt and pepper to taste
¾ -1lb green beans, bite sized
1 head cauliflower, steamed and pureed with ¼ cup olive oil

Brown meat, with onion and garlic. Drain and transfer to casserole dish. Layer green beans over meat and smooth pureed cauliflower on top. Cover with foil and bake 350F for 30 minutes. Remove foil and bake for an additional 15-20 minutes until top is lightly browned.

Baked Chicken Legs and Thighs

The legs and thighs are a less expensive tasty option. You can get these in the oven 1st thing in the morning and make enough for breakfast and a couple of lunches.
Preheat oven to 400
Place one package of each, legs and thighs in a glass baking dish (13”x9”), and drizzle with olive oil. Sprinkle with your favorite herb combination - Herbamere salt works well. Turn chicken pieces to coat in oil and spice mixture. Place in oven and cook for 1 hour.

Cashew Chicken Stir-fry

Sauce for Stir-fry

¼ cup low-sodium tamari sauce
1 teaspoon minced garlic
1 ½ tablespoons diced shallots
1 ½ tablespoons rice vinegar
1/3 cup water
¼ teaspoon red chili flakes
¾ teaspoon minced fresh ginger

Other ingredients
¾ cup diced shitake mushrooms
¾ cup diced carrots
¾ cup peas
¾ cup cashews
½ cup broccoli
½ pound boneless, skinless chicken breast halves
½ tablespoon extra virgin olive oil

In a blender container combine all ingredients for sauce and puree. Set aside. Remove stems from the mushrooms. Dice mushrooms, carrots and broccoli. Dice chicken to match the size of peas. Spray wok or sauté pan with safflower oil; do not preheat pan. Turn heat to medium- high, add diced chicken and stir-fry until cooked through, only a few minutes. Add vegetables and cashews and stir-fry briefly. Add sauce to stir-fry and cook until thickened, only a few seconds.

Chicken - Lemon Pepper

Ingredients

1/4 cup Lemon juice
2 cloves Garlic
1 clove Shallot
1 teaspoon Thyme
1/2 cup Olive oil
1 tablespoon Lemon peel
2 teaspoon Pepper
1 medium Chicken

Instructions
Mix Lemon juice, garlic, shallot, thyme and olive oil in a shallow bowl. Add chicken and marinate for 2 hours.

Preheat oven 450F.

Arrange chicken and sprinkle with lemon peel and garlic.

Roast 35-45 minutes

Chicken - Rosemary Herb

1 medium Chicken
3 tablespoons Olive oil
2 tablespoons Paprika
2 tablespoons Thyme
1 tablespoon Salt
1 ½ teaspoons Pepper
2 tablespoons Rosemary

Preheat oven to 350F.
Mix the olive oil, herbs, and spices in a glass. Rub the mixture onto the chicken using your hands or a spoon. Bake for 60-75 minutes or until crispy on the outside.

Chicken - Tamarind Curry

1 teaspoon olive oil
4 chicken breasts cut into strips
1 onion, chopped
4 cloves garlic minced
1 teaspoon grated fresh ginger
1 teaspoon grated lemon peel
Pinch cumin
Pinch turmeric
Pinch red pepper
1 can coconut milk
2 teaspoons tamarind paste dissolved in 2 Tablespoons hot water

Chopped scallion or cilantro, for garnish
Sauté the chicken in the oil in a large skillet until browned and cooked through, about 10 minutes. Remove to a plate. In the same skillet, cook the onions, garlic, ginger, lemon peel, and spices for about 5 minutes. Stir in the coconut milk, and tamarind mixture. Add the cooked chicken pieces and simmer for about 10 minutes. Garnish with scallion or cilantro.

Chicken Satay

½ tsp ground cumin
¼ tsp salt
3 tbsp olive oil, divided
3 tbsp lemon juice, divided
4 large boneless, skinless chicken-breasts (about 1 1/2 bs) (or beef)
1 medium-size onion
½ cup water
¼ tsp garlic powder
1/3 cup almond butter

Combine cumin, salt, 2 tbsp oil, 2 tbsp lemon juice, then add chicken and marinate for 10 minutes. Broil chicken until tender, flipping when halfway done.

For the sauce: Heat 1 tbsp oil over medium heat and sauté the onion until
golden, stir in water, garlic powder, and 1 tbsp lemon juice. Bring to a
boil. Remove pan from heat and beat in almond butter until melted. Serve
warm. Serves 4

Coconut Chicken Soup

1 quart chicken or vegetable stock
1 ½ cup organic coconut milk
¼ tsp dried chili flakes
1 teaspoon (or to taste) fresh ground ginger
Juice of one lemon
Sea salt
Several green onions, very finely chopped
1 tbsp finely chopped cilantro

Bring the stock to a boil and skim any foam that rises to the top and add One cup of coconut milk, lemon juice, chili flakes, and ginger. Simmer for about 15 minutes, then add the last 1/2 cup and stir in. Season to taste with salt.

Crock Pot Chicken or Turkey

4 to 5 lb.1/2 Turkey breast (partially frozen), or three bone in chicken breasts
2 clove garlic
1 onion cut into slices
2 stalks of celery
2 carrots cut up
1 large sweet potato, chopped
salt and pepper
1/s tsp. dried oregano
½ tsp. dried thyme
optional, handful of fresh parsley

Place onion on bottom of crock pot
salt and pepper turkey breast and place in crock pot
cover with remaining ingredients
add 3 cups vegetable stock or water
cook on low for 6-8 hours

Ginger Chicken Marinade

2-3 pounds chicken breasts cut in strips
1 heaping tablespoon fresh chopped ginger
A few splashes Wheat-free Tamari
½ cup Olive oil
Salt and pepper to taste

Marinate at least an hour and grill or put under broiler until done.

Roasted Whole Chicken

Preheat oven to 425 degrees.
After washing chicken, clean out cavity and salt and pepper inside and out. Place parchment paper on shallow roasting pan. Place chicken on top of roasting rack. If you don’t have a rack you can cut an onion in 4 pieces to use as a rack.
Place ¼ lemon, ¼ of a medium onion cut in chunks and 2 cloves of fresh garlic peeled into the cavity. Optional: add fresh herbs, rosemary, and thyme or parsley loosely inside of cavity. In the winter add fresh ginger about 1 inch cut into smaller pieces and sprinkle the chicken with Asian or Indian spices like Garam masala.
Place chicken in oven on middle rack, turn temperature down to 350 after 145 minutes.
Baste occasionally. Roast for a total of about 20 minutes per pound.
Chicken is done when juices run clear from leg pierced with fork or 140 degrees with meat thermometer. Roast vegetables along with the chicken (see roasting vegetables)

Turkey Burgers

1 lb. of ground turkey
1 tsp. oregano
½ tsp. sea salt
½ tsp. chili pepper (optional)
½ tsp. dry mustard (optional)
1 egg slightly beaten
1 tbsp. Wheat free tamari

Brown ¼ cup of onion in pan and remove (optional)
Combine all the above ingredients and cook over medium heat until brown and flip burgers. Cook for 3 minutes and then cover for a few more minutes.
These keep well in fridge for a few days and are good cold on salads or heated up for breakfast

Turkey Loaf

1 lb of ground turkey
1 chopped onion
4-6 stalks of celery chopped
4-6 carrots chopped
2 tbs wheat-free tamari
Chili pepper, salt, pepper to taste
Mix all together, shape into loaf in deep-sided pan, and cook at 350 degrees for 1.5 hours.
Great crumbled up on salads for lunch.

Turkey Sausage - Spicy

1 pkg ground turkey (1 – 1 ¼ lbs)
½ t salt
½ t pepper
¼ t marjoram
2T rubbed sage
1 t paprika
1 t cayenne

Mix all together. Form into “log”, wrap in plastic wrap. Refrigerate overnight.

Make into patties, sauté in small amount of oil.

Turkey Sausage

1 lb ground turkey
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon marjoram
1 - 2 tablespoon sage (adjust for taste)

Combine all ingredients and chill for several hours.
Shape into patties. Sauté in small amount of oil. Roll into a log on a piece of tin foil to store.

Fish in Ginger-Tamarind Sauce

1 tablespoon safflower or neutral oil
1 teaspoon mustard seed
2 tablespoons chopped fresh ginger or 2 teaspoons ginger powder
1 cup chopped onions
2 cups water
1 tablespoon tamarind paste
2 tablespoons coriander powder
1/2 teaspoon ground red pepper
salt to taste
1/2 pound white fish (cod, sole etc) fillets

Heat oil in a saucepan over medium-high heat.
Cook mustard seeds in hot oil until they begin to crackle.
Stir in ginger and onion; cook for 5 minutes. Pour in water, and stir in tamarind paste. Bring to a boil, then season with coriander, chili powder, and salt. Reduce heat to medium-low, and cook on for 15 minutes, stirring occasionally. Cook fish in sauce until fish is cooked through.

.

Fish with curry sauce

2 pounds firm-fleshed fish
6 teaspoons extra virgin olive oil
2 medium onions, very thinly sliced
1 small chili pepper, chopped
1 teaspoon curry paste
1 ½ cups coconut milk
1 tablespoon freshly grated ginger
2 tablespoons lime juice
5-6 basil leaves
Sea salt

Remove bones from fish and cut into cubes. Drain well and sauté in batches in a cast iron skillet with 3 tablespoons olive oil. Remove to a heated platter. To prepare the sauce, add remaining oil to the skillet. Sauté onion and chili pepper until soft. Stir in the curry paste until well blended. Add coconut milk and bring to a boil and skim. Add ginger, lime juice, and basil. Boil vigorously, stirring frequently until the sauce reduces and thickens slightly. Season to taste. Return fish to the skillet and simmer for about 5 minutes or until fish is tender. Do not overcook. Transfer to a heated bowl and serve immediately.

Pistachio Baked Salmon

6 6-oz skinless salmon fillets
1 cup salted dry roasted pistachio nuts, chopped
¼ cup maple syrup
3 Tbsp lemon juice
1 tsp. dried dill
1 tsp coarsely ground black pepper

Preheat oven to 400F. In a small bowl, combine pistachio nuts, maple syrup, lemon juice, dill and pepper and set aside.
Place salmon fillets in a greased, foil-lined baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6-8 minute for each ½ inch thickness of fish or until fish flakes easily when fork tested. Makes 6 servings.

Braised Leeks

4-6 leeks
1 garlic clove, minced
3-4 Tbsp olive oil
Sea salt
2 teaspoons fresh thyme or 1 teaspoon dried
1 bay leaf
1 cup vegetable stock
¼ cup parsley, chopped

Cut off the ends of the leeks until you get to the shank; a little of the light green part is fine, but not too much of it. Slice through the shank of the leek lengthwise and clean under cold running water, until the leeks are free of any dirt or grit. Get a sauté pan large enough to hold the leeks in one layer and heat the olive oil over low heat; add the minced garlic and then the leeks, cut side down.
Cook for 1-2 minutes, just to get them a little browned and to let the oil get into the leeks. Turn leeks over and sprinkle with salt, then cook the other side for 1-2 minutes. Turn the leeks back over so the cut side is down; sprinkle the leeks with the thyme leaves and a touch more salt. Add the stock with the bay leaf and bring to a gentle simmer. Cover and cook 35-45 minutes over low heat. When the leeks are tender enough so that a knife blade pierces them easily, uncover the pot and bring the braising liquid to a rolling boil. Let this reduce by half, and then turn off the heat. Add the parsley, swirl it around and serve.

Broccoli Stir Fry with Ginger and Sesame

I1 tbsp sesame seeds
1/2 cup vegetable stock
1 Tbsp Tamari
1 tbsp toasted sesame oil
Safflower oil
1 pound broccoli florets, rinsed, patted dry, cut into bite-sized pieces
2 cloves of garlic, minced (about 1 tbsp)
1 tbsp minced fresh ginger

Toast the sesame seeds by first heating a small, pan on medium heat. Add the sesame seeds and jiggle the pan so they spread out in a single layer. Let them cook until lightly browned, stirring occasionally, about 3-5 minutes. Do not walk away from them while cooking, as once they start to brown they can easily burn. Once lightly toasted remove from heat and put into a small bowl, and set aside.
Mix the stock, tamari, and dark sesame oil together in a small bowl, set aside. Heat 1 Tbsp of safflower oil in a large, covered sauté pan on medium high heat. Add the broccoli florets, and then stir to coat the florets with the oil. Sauté for about a minute. Clear a space in the middle of the broccoli and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then stir the garlic and ginger in with the broccoli. Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover. Let cook for 2-3 minutes, until broccoli is still firm, but can be pierced with a fork. Remove from heat. Remove broccoli with a slotted spoon to a bowl. Return pan to heat, increase heat to high and boil down the liquid until just a couple tablespoons remain. Turn off heat, return broccoli to the pan, add the toasted sesame seeds, and toss with the liquid. Serve hot.

Chard With Garlic and Balsamic Vinegar

Ingredients:
10 cups swiss chard (or other favourite green)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1 pinch red pepper flakes
salt
black pepper

Directions:
Cut the greens into strips 1 inch wide.
In a large saute pan over medium-high heat, warm the olive oil.
Add the greens and using tongs, toss them until they are wilted but still retain their bright colour, about 3-4 minutes.
Add the vinegar, garlic, red pepper flakes, salt and black pepper to taste and toss well.
Transfer to a warmed serving bowl and serve immediately.

Chinese Sesame Kale

I2 cloves garlic, minced
1 pound kale
2 teaspoons sesame seed oil
2 tablespoons water
1 teaspoon tamari
2 teaspoons toasted sesame seeds
Salt and pepper, if desired

Mince the garlic cloves. Wash the kale and shake it over the sink. It should remain a little wet. Remove and discard the stems from the kale and tear it into bite-size pieces. Save the stems for another use, such as vegetable stock. Heat the sesame seed oil in the skillet over medium-low heat. Add the minced garlic to the hot oil and sauté for about 20 seconds. Add the kale and water to the garlic and oil, and cover the skillet. After 1 minute, stir the kale, then re-cover. After 1-2 more minutes, when the kale is wilted, stir in the soy sauce and sesame seeds. If desired, add salt and/or pepper to taste

Ginger Broccoli Stir-Fry

2 tbsp sesame oil
1 x 2-inch piece fresh ginger, grated
1 head of broccoli, washed and chopped
1 clove garlic, peeled and crushed

Heat the oil gently, and then add the ginger and broccoli. Stir-fry for 3 minutes before adding the garlic. Continue to cook for another 2 minutes. Serve immediately as a side dish.

Green Beans with Herbs

I1 pound thin green beans (haricot vert), trimmed
¼ cup red onion, chopped fine
3 tbsp oil
2 tbsp fresh parsley, chopped fine (2 tsp dried)
2 tbsp fresh thyme leaves (2 tsp dried)
2 tbsp fresh tarragon or basil, chopped fine (2 tsp dried)
2 Tbsp fresh chives, chopped fine (2 tsp dried)
Salt and pepper to taste
Lemon wedges

Bring a large pot of salty water to a boil. Prepare a large bowl of ice water. Boil the beans for 2 minutes. Plunge them into the ice water to stop the cooking and set the color. Drain the beans and pat dry on a cloth or paper towel. Heat the oil over medium heat in a large sauté pan. Cook the onions until translucent. Add the green beans and sauté for 2-3 minutes, stirring often.
Add all the herbs and some salt and pepper and toss to combine. Cook for 1 minute more.
Serve hot or at room temperature, with lemon wedges

Hummus Type Vegetable Spread

Ingredients:
2 zucchini, peeled and chopped
1 cup raw tahini
1/2 cup fresh lemon juice or 1/4 cup Apple Cider Vinegar
1/3 cup olive oil
1/4 cup. onion, chopped
2 teaspoon sea salt
1 1/2 teaspoon ground cumin

Combine all ingredients in a blender or food processor and blend until thick and smooth.

Leafy Greens with Garlic and Balsamic Vinegar

10 cups Swiss chard (or kale)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
2 garlic cloves, minced
1 pinch red pepper flakes
salt
black pepper

Cut the greens into strips 1 inch wide. In a large sauté pan over medium-high heat, warm the olive oil. Add the greens and using tongs, toss them until they are wilted but still retain their bright color, about 3-4 minutes. Add the vinegar, garlic, red pepper flakes, salt and black pepper to taste and toss well. Transfer to a warmed serving bowl and serve immediately

Pickles - Raw

Real pickles are fermented, and not made with vinegar. They can be a good source of beneficial bacteria just like yogurt.

2 cloves peeled garlic, halved lengthwise
8 cucumbers
6 sprigs fresh Dill
1 tbsp sea salt

1 quart Mason jar, sterilized

Add 1/2 garlic and any other spices to bottom of each jar. Add cucumbers upright to ring the jar. Fill hole in center of cucumbers with dill. Add other 1/2 garlic. Top with salt and fill each jar with cold water to within 1/8 inch of top. Put sterilized seal on and shake to dissolve salt. Place jar upside down on counter (on a cookie sheet or high sided pan in case they leak) out of sunlight and heat. Flip each day for 4-5 days. Let sit upright for 2 days then refrigerate

Roasted Asparagus

1 lb asparagus spears
1-2 tbsp olive oil
2 cloves garlic, minced
Flake Salt
Freshly grated black pepper
Lemon juice

Preheat oven to 400°F. Break the tough ends off of the asparagus and discard. Lay the rinsed asparagus spears out in a single layer in a baking dish or a foil-covered roasting pan. Drizzle olive oil over the spears, and roll the asparagus back and forth until they are all covered with a thin layer of olive oil. Sprinkle with minced garlic, salt, and pepper. Rub over the asparagus so that they are evenly distributed. Place pan in oven and cook for approximately 8-10 minutes, depending on how thick your asparagus spears are, until lightly browned and tender when pierced with a fork. Drizzle with a little fresh lemon juice before serving.

Roasted Turnips

Directions:
Wash, peel, and dice turnips then toss with a little olive oil and season with salt and pepper.

Place on a baking sheet and bake at 450F for 20 minutes until tender.

Turn over with a spatula; lower tempurature to 350F and bake for an additional 30 minutes or until tender.

Adjust seasoning, if necessary, and serve

Roasted Vegetables with Sea Salt

IIngredients:
4 small carrots, cut into ½ inch segments
1 small red onion, cut into eighths
2 tbsp olive oil
2 medium beets, cubed, rinsed, and drained
2 medium zucchini, cut in half lengthwise, then cut crosswise into ½ inch segments
2 tbsp minced fresh rosemary leaves, or 2 teaspoons dried.
½ teaspoon black pepper
¼ teaspoon sea salt
4 cups baby arugula or other tender greens (optional)

Preheat oven to 400 degree.
Toss carrots and onion in olive oil and spread out on one end of the baking sheet. Toss beets with olive oil and place on the other end of the baking sheet to avoid coloring the other vegetables with beet juice. Toss zucchini with olive oil and set aside. Place baking sheet in oven and roast carrots, onions, and beets until just tender, about tender 15 min. remove pan from oven. Slide carrots over and place zucchini on baking sheet. Sprinkle all with rosemary, black pepper, and gray sea salt. Roast until vegetables are tender. Line serving dish with the arugula leaves, top with roasted vegetables. Serve immediately. Serves 4.

Roasted Zucchini with Garlic

1 lb zucchini, each cut lengthwise twice, and then cut in half across the middle
1 tbsp fresh minced garlic clove
¼ cup olive oil
Salt and freshly ground black pepper
1 teaspoon Herbes de Provence

Preheat oven to 450°F. Make sure there is a rack on the top rack spot in the oven.
Align the zucchini pieces on a cookie sheet, skin down. Mix the garlic in with the oil in a small bowl. Spoon or brush garlic oil over all of the zucchini pieces. Place in heated oven on the top rack. Set the timer for 5 minutes and check to see if the zucchini is beginning to brown at the end of 5 minutes. If not, continue to add 2 or 3 minutes at a time until the zucchini begins to brown. Once it begins to brown, remove from oven and place in a bowl. Mix in Herbes de Provence. Add salt and pepper to taste.

Roasted butternut squash with fresh herbs

Roasted butternut squash with fresh herbs

2 ½ lbs squash, cubed
2 medium onion, cut into 8 wedges
1 tbsp olive oil
1 tbsp fresh rosemary, minced
1 tbsp fresh sage, minced
1 tbsp fresh thyme, minced
¾ tsp salt
½ tsp pepper

Preheat oven to 425F. Coat a shallow roasting pan with cooking spray. Place ingredients in the pan and toss gently. Bake for 30 minutes, or until tender and lightly browned, stirring occasionally.

****** we suggest you make extra as this dish will be really enjoyed**************

Rustic Roasted Cauliflower Recipe

1 head of cauliflower
2-3 tablespoons of olive oil
Salt and pepper

Preheat oven to 400°F. Trim and wash cauliflower. Cut cauliflower head into quarters. Then cut across head into ¼-inch-thick slices. Toss cauliflower slices, olive oil, salt and pepper in a medium bowl. Spread out cauliflower in a single layer on a baking sheet. Roast until tender and golden brown about 20 minutes. Another variation is to toss cauliflower with fresh herbs, spices, and or garlic

Snow Peas with Pine Nuts and Mint

2 tbsp safflower oil
½ pound snow peas, rinsed, dried, tips of the ends cut off, strings removed
¼ cup pine nuts or other nuts/seeds
1 clove garlic, minced
¼ teaspoon dark sesame oil
10 large mint leaves, chopped

Heat olive oil in a large skillet on medium heat. Add the snow peas, garlic, and pine nuts. Stir to coat with the oil. Cook for 1-2 minutes, stirring. You do not want to overcook the snow peas or they will get limp. They should still be a little bit crunchy. Remove from heat. Stir in the sesame oil and chopped mint leaves.
Serve immediately.

Squash - Maple Nut

2 medium Acorn squash halved crosswise and seeded
¼ teaspoon sea salt
2 tablespoon Olive oil
2/3 cup chopped nuts – any nuts
2 tablespoon maple syrup plus more to drizzle
½ teaspoon fresh or 1/4 teaspoon dried thyme leaves

Heat oven to 375°F. Sprinkle inside of squash halves with salt and brush with Olive oil. Turn upside down on baking sheet and bake 30 minutes. Stir together nuts, maple syrup and thyme. Turn squash upright on baking sheet. Fill hollow of each squash with nut mixture.
Bake 10 minutes more.

Stir - fry Vegetables with Tofu

4 med. carrots
2 zucchini (6" long)
4 green onions
2 stalks celery
1 head broccoli
3 cups chicken broth
2 tsp. arrowroot powder (or cornstarch)
Safflower oil
Garlic powder
Ground ginger
Ground turmeric
1 pkg. firm tofu (cut into 1/2" cubes)

Peel carrots and cut them into very thin strips (3 inch long x 1/8 inch). Cut rinsed celery 1/4 inch thick pieces. Cut zucchini into half lengthwise, then into 1/8 inch slices. Slice green onions 1/4 inch thick. Chop broccoli into ¼ inch chunks.
In a large wok or skillet heat 2 teaspoons oil until very hot but not smoking. Add carrots and celery; stir fry with wooden spatulas for 4 minutes. Add zucchini, broccoli, and onions. Cover pan, lower heat to medium-high, and cook 1 minute. Uncover, stir a little, cover and cook 1 ½ minutes more. Remove from heat.
Pour chicken broth into small saucepan. Sprinkle in arrowroot powder and about 1/8 teaspoon each garlic, ginger, and turmeric. With wire whisk, stir to dissolve. Thicken over medium heat. When slightly thick, add the cubed tofu. Stir gently to continue thickening and heating through the tofu. Combine with the vegetables.

Zucchini with Thyme

3-4 tbsp olive oil
¼ cup finely chopped onion
¼ cup chopped fresh parsley
1 pound fresh zucchini, cut into 3-by-1/2 -inch sticks
1 vegetable bouillon cube, crumbled
1 teaspoon dried thyme or 1 tbsp fresh thyme, chopped
Salt and freshly ground pepper

In a large skillet, heat the olive oil on low heat. Add the onion and parsley and cook until soft, but not browned. Add the zucchini sticks, crumbled bouillon cube, thyme and a pinch of salt and pepper. Gently stir to coat the zucchini. Cover and cook until tender, from 10 to 20 minutes, depending on how tender the raw zucchini is to begin with, and how small you have sliced the pieces. Check and stir every few minutes. Be careful not to overcook.

Baked Sweet Potato and Pineapple - Tzimes

8 medium sweet potatoes
3 tablespoon olive oil
15 ounce (can) pineapple, drained, crushed
1/2 teaspoon salt
1/8 teaspoon black pepper
1 tsp cinnamon

Bake the sweet potatoes for about an hour until cooked througout. Mash or use an immersion blender to smooth the potatoes. Add olive oil and pineapple with all the juice from pineapple can. Cook at 350 F in oiled casserole dish for about 40 minutes until the top is golden brown.

Indian Corn Pudding

4 cups milk - Soy, rice, almond or whatever you use
1 cup yellow corn meal
2/3 cup dark maple syrup
2/3 cups molasses
½ cup butter, vegetable shortening, or neutral oil
½ tsp salt
Spices – ½ tsp ginger, cloves, allspice, nutmeg, cinnamon

Bring milk to boil and gradually add corn meal, stirring well. When mixture begins to thicken, remove from heat and let cool. Pour in serving dish, oiled.

Bake at 325 for 2 hours.

Luke’s Incredible Sunday Morning Waffles

1 lb soft tofu
3 eggs, beaten
¼ tsp salt
1tsp baking powder
1 tsp vanilla
2 tbsp honey
1 tbsp safflower oil
( add to above mix and blend)

1 ½ cups spelt flour
Rice, almond or soy milk (enough to make mixture pourable)

Options: 1tbsp ground flax seed
1 tbsp ground almonds
1 tbsp ground sunflower seeds
1 tbsp ground pumpkin seeds
1 handful quick oats
1 tbsp protein powder
½ cup cooked quinoa

Cook waffles in traditional waffle iron, keeping iron well greased for each batch.

Millet Pancakes

1 cup millet flour
1 tsp baking powder
½ tsp salt
1 cup buttermilk,milk substitute
1 tbsp vanilla
1 tbsp butter, vegetable shortening, neutral oil
1 tbsp agave or maple syrup
2 eggs, separated

Sift dry ingredients together
Mix all wet ingredients together except for egg whites
Whisk egg whites until soft peaks form
Combine wet and dry ingredients, fold in egg whites
Let batter sit for 15 minutes

Makes 9-10 small pancakes

Quinoa Chard Ginger Soup

7 cups of water
¾ cups Quinoa
2 onions, diced
4-5 garlic cloves
Fresh ginger thinly sliced
¼ cup chopped parsley
1 Tbsp olive oil
1 Tbsp Sesame oil
Herbamare/vegetable salt to taste
1 bunch kale
1 zucchini
½ package shitake mushrooms
½ pound tofu chopped into small chunks

Add all ingredients to boiling water, lower heat and simmer 30-40 minutes. Add remaining ingredients (greens, zucchini, and mushrooms) and simmer an additional 15 minutes.
Can add Nori or any other seaweed to taste

Sweet Potato Fries

2 large sweet potatoes
1 tbsp safflower oil
½ tsp chili powder
½ tsp garlic powder
½ tsp cumin
¼ tsp sea salt

Combine thinly-sliced sweet potatoes with spices and oil and mix well. Place in a pyrex dish in a single layer, bake at 450 for 25 minutes. Half way through turn fries over and continue to bake. Check on them often to prevent burning.

Waffles - Spelt & Teff

Dry:
1 ½ cups Spelt flour
½ cup Teff flour. (substitute buckwheat, or rye )
1 tsp cinnamon
½ tsp sea salt
1 Tbsp baking powder
1 cup blueberries (frozen)

Wet:
2 eggs
4 Tbsp safflower
1 tsp vanilla extract
1 ½ - 2 cups soy/almond/rice milk
Mix dry ingredients and wet ingredients separately. Mix wet into the dry, mixing well, but not overmixing, which would deplete the rising action of the baking powder. Ladle onto waffle iron and cook to desired crispness. Makes enough for 4-6 people.

Makes enough for 4-6 people.

Tahini Baked Tofu

1 lb extra firm tofu
2 Tbsp soy sauce
1 tsp minced garlic
¼ cup tahini
2 - 4 Tbsp Tamari soy sauce
1 Tbsp lemon juice
1 Tbsp toasted sesame oil
Salt & pepper to taste

Pre-heat oven to 350 degrees F. Oil a flat baking pan or dish.
Cut tofu into ¼ - ½ inch slices
Place in the pan so that the slices overlap. Mix the sauce ingredients in a bowl until it is a cream like consistency. Add a little water to thin if needed
Pour mixture over tofu and bake until lightly golden - about 20 minutes.

Tofu Egg Salad

Ingredients
1 pound tofu
½ cup tofu mayonnaise - nayanaise or vegenaise
1-3 Tablespoons green onion, finely minced
1 stalk celery, finely minced
2 Tablespoons fresh parsley, minced
1-2 Tablespoons stone-ground mustard
salt and pepper according to taste
pinch turmeric

Combine all the ingredients but the tofu, then crumble the tofu and stir until blended. Refrigerate for at least 30 minutes and serve.

Tofu with Almond Sauce

1 piece Fresh coriander root,
1 small Fresh red chilli finely chopped
2 each Cloves garlic crushed
1 tablespoon Honey
2 tablespoons Rice vinegar
1/3 cup Almond Butter
1/4 cup Coconut milk
2 pounds Tofu

Instructions
Combine coriander root, chilli, garlic, honey and vinegar in pan, stir over heat until honey is dissolved.
Stir in almond butter and coconut milk, stir until heated through.
Serve sprinkled with fresh coriander and chilli, over tofu or any meat.

Almond Meal muffins

2 cups almond meal
1 cup spelt
½ tsp baking soda
3 eggs
¼ cup agave or honey
¼ cup safflower oil
1/3 cup chopped almonds
¼ tsp salt
1 tsp vanilla

Mix dry ingredients with wet and then fold in almonds. Fill ½ up each muffin tin. Bake 350F for 13-17 minutes. Make sure to avoid overfilling as muffins will brown too much due to density.

Almond coconut cookies

1 cup almond meal
1 cup coconut flour
1 cup spelt flour
1 tsp salt
1 ½ tsp baking powder
1 ½ cups unsweetened coconut flour

3 eggs
1 ¼ coconut oil - not heated
1 tsp almond extract
¼ cup maple syrup
Combine wet in mixer and add the dry. Mold into lumps and form on tray. They will not spread too much. Bake 375 for 9 -12 minutes. Let them cool on cookie sheet to makes cookies more solid.
Will make 2 dozen. These cookies freeze wonderfully.

Almond-Jam Bars

1 cup almonds, (5oz.)
dash salt
1 lg. egg white
¼ cup applesauce, or any fruit

Heat oven to 375F. and line large baking sheet with parchment paper. Combine almonds, salt in food processor and process until finely ground. Add egg white and process until mixture forms a paste. Transfer dough to lined baking sheet and shape into a 14" X 2" log about ½ inches high.
With moistened thumb make 1/4 " deep trench down length of log. Bake until dough is lightly golden and set, 12 to 15 minute.
Remove log from oven and spoon mashed fruit along trench. (I like to add a sprinkle of lemon juice too) Cool on baking sheet 10 min. before cutting crosswise on an angle into 1- inch bars (about 13).

Applesauce Bread-Bread Machine

3/4 cup water or apple cider
1 cup apple sauce
1.5 Tablespoons neutral oil
3 cups spelt flour
1/3 cup quick cooking/instant oatmeal
1.5 Tablespoons maple syrup
1 teaspoon salt
2 teaspoons cinnamon
2 Tablespoons yeast
1 Tablespoons Xantham Gum (optional - to assist in rising if needed)

Place all ingredients in machine and program for smallest, basic loaf.

Applesauce Muffins

½ cup soy milk
1 cup applesauce
3 tbsp. olive oil
1/3 cup maple syrup or honey
1 tbsp. ground flax seed (about 3 Tbs)*
2 cups whole wheat or spelt flour
1 ½ tsp. baking soda
½ tsp. cinnamon
1 cup raisins or currants

Preheat oven to 375°F. Lightly oil the muffin tin. In a medium-sized bowl, combine the wet ingredients and ground flax seeds. In another larger bowl, mix the dry ingredients and then fold in the wet ingredients. Add the raisins and stir until everything’s mixed and you get a nice moist batter (never over-stir when baking). Spoon the batter into the muffin tin. Bake for about 20 minutes, or until a knife inserted into the centre of the muffin comes out clean.
Let the muffins cool for 5-10 minutes, and remove them from the tin.

Banana Blueberry Pancakes

1 ripe banana (fresh or thawed from freezer)
2 eggs
1.5 cups frozen blueberries
2 cups spelt flour
1 cup buckwheat flour
½ cup teff flour
2-3 cups Soy milk (or milk alternative)
1 tsp baking powder
2 tsp cinnamon
1 tsp vanilla
Pinch salt

Blend banana with 2 eggs, add soy milk and vanilla. Beat in the flour until you’ve achieved the desired pancake batter consistency, and then add the frozen blueberries. Break apart any clumps of frozen blueberries and cooking!
Serves 6.

NB: Always freeze overripe bananas. To thaw, place frozen banana in warm water for 10 minutes.

Bread - Pumpernickel

1 1/2 cup milk (soy, almond, rice etc)
1 1/2 tbsp safflower oil
2 tbsp molasses
3/4 tsp salt
2 tbsp cocoa
1 1/2 c rye flour
1 1/4 c whole spelt flour
2 teaspoon active dry yeast

Add to bread machine on white bread cycle.

Carrot cake

4 cups spelt flour
4 cups grated carrots
1 tbsp lemon peel, chopped
1 cup safflower oil
¼ cup rice milk or orange juice
½ cup honey
1 tbsp baking soda
1 cup chopped pecans
½ tsp coriander
1 tsp cinnamon
1 tsp nutmeg
½ tsp allspice

Frosting: 1 lb soy cream cheese, ½ cup honey, 1 tbsp vanilla

Mix together oil, honey, lemon peel, carrots and rice milk or orange juice and set aside.
Mix together pecans, flour, baking soda, nutmeg, allspice, coriander and cinnamon.
Add flour mixture to carrot mixture and combine.
Oil out two 8” pans or muffin tin
Bake for 350F for 35-40 minutes for cake, reduce time to 20-25 for muffins.

Mix soy cream cheese, honey and vanilla to make frosting. Beat at room temperature. Frost when cake is completely cooled.

Pumpkin Maple Pie

Ingredients:
2 cups pumpkin, cooked and mashed
3/4 cup pure maple syrup
3 large eggs
1 tablespoon Spelt flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
Pinch of salt

Instructions
Preheat oven temperature to 350°F.
Whisk all ingredients in bowl. Pour filling into crust. Bake until filling is set, covering crust edges with foil if browning too quickly, about 55 minutes. Cool completely.

Pumpkin Muffins

1 cup spelt flour
1 cup almond meal
2 tsp cinnamon
1 tsp baking soda
¼ tbsp baking powder
½ tsp salt

1 can (15oz) organic pumpkin
3 large eggs
1 tsp vanilla
¾ cup safflower oil
¼ cup agave nectar

In seperate bowls, mix all the dry ingredients, and all the wet ingredients.
Mix dry ingredients with wet ingredients, blending well.
Fill cup ½ full as muffins will expand.

Bake 350 for 13-17 min.

Sourdough Spelt Bread

If you do not have experience with sourdough, we strongly recommend that you read up on it and get your culture and the book from the people and sourdo international.

Step 1: Activating your culture

Add your culture to a bowl.
Add 2 cups warm water and mix.
Add 3 cups of spelt flour, one cup at a time and mix - it does not need to be lump free.
Cover with a dry cloth and let proof (85F - oven with light on) for 6-12 hours depending on the culture - you want to watch that it bubbles and rises, and you use it before it settles down again.

Then take the amount called for in the recipe, and put the rest back in a clean jar in the fridge for next time. That way you always have a clean culture to work with.

Yields: 2 loaves

Ingredients:
4 cup Sourdough Culture
1 cup Water
2 teaspoon Sea salt
1/4 cup Oil
6 cup Spelt Flour
2 tablespoon Caraway seeds optional
 
Instructions:
Place the 4 cups of culture after a first proof into a large mixing bowl. Return the remainder to the fridge in a clean container to use for next time.
Warm the water to 75-85 degrees and add salt, oil and caraway seeds. Mix briefly.

Add the flour 1 cup at a time, mixing well, until too stiff to mix by hand.

Turn onto a floured boarded and knead in the remaining flour until the dough is smooth and satiny. Be cautious of over kneading - spelt gluten is more fragile then wheat and shouldn't be over kneaded.

Divide into 2 equal pieces and place in well oiled loaf pans. I prefer stoneware on cast iron.

Proof, covered at 85 degrees until dough rises above the edge of the pans. Depending on the culture type and how active the culture is, this can take up to 12 hours. I leave it in the oven with the oven light on.

Preheat oven to 350F and back 45-55 minutes.
Remove from pans and cool on wire racks.

Spelt Bread - in bread machine

1 - 1 1/2 cup Water (depending on the consistency of your flour)
2 tablespoon Honey
2 tablespoon Oil, safflower
1 teaspoon Sea salt
3 1/2 cups Flour, Spelt
3 teaspoon Yeast
1 teaspoon Cinnamon (optional)

Instructions
Place in bread machine and bake as 1 pound loaf, lowest setting

Spelt Crackers

A patient sent this recipe in, saying it was very easy to make.

Adapted from the New York Times Magazine, 11/28/08 who adapted it from the Hungry Ghost in Northampton, Mass.

Makes 1 large cracker sheet

Ingredients:
1/4 teaspoon sea salt
1 1/2 cups spelt flour, plus more for flouring surface
1/2 - 1 cup cold water
Coarse sea salt, dried onion bits, poppy seeds and sesame seeds (for the everything bagel effect) or a seed combination of your choice

1. Preheat the oven to 350 degrees. Dissolve the salt in 1/2 cup of cold water. Stir in the spelt flour until combined. Depending on the flour, you may need to increase the amount of water until a smooth dough is formed.
Knead the dough a few turns until a ball forms.

2. Flour an overturned 12-by-17-inch cookie sheet and roll out the dough on top of it, using as much flour as needed to prevent sticking, until the dough covers the sheet from edge to edge. Do your best to get them as thin as possible, because the thicker parts become quite hard when baked.

3. Using a spray bottle filled with water, spray the dough to give it a glossy finish.

4. Prick the dough all over with a fork. If you choose, sprinkle with sea salt or seeds. For neat crackers, score the dough into grids.

5. Bake until the dough is crisp and golden and snaps apart, 15 to 25 minutes. (Check after 10 minutes to make sure it does not overcook.) Break into pieces and serve.

Spelt Maple Blueberry Cake

1 3/4 cups spelt flour
1 tsp baking soda
1/4 cup maple sugar (or use 1/4 cup maple syrup instead but up your flour by about 1-2 tbsp)
1/4 cup maple syrup
1/4 cup cold water
3 Tbsp oil
1/2 cup blueberries (fresh or frozen)

Mix dry ingredients in a large bowl. Mix wet ingredients in a separate bowl and add to dry. (I had to add about 1 tbsp of water as well). Fold in blueberries. Bake in a 9 inch springform or an oiled square pyrex for 30 mins at 350F.

Drizzle with maple syrup to finish, and enjoy!

Isotonic Sports Beverage

This recipe was put together by a patient who played a lot of basketball, and didn't want to resort to any of the drinks on the market. It has been wonderful for anyone who exercises, or just finds that they wilt in the heat.

1/4 tsp sea salt
1/4 tsp Baking soda
1/4 tsp cream of tartar
1/2 juice lemon
1/2 cup Grapefruit juice
3 1/2 cup water

Soda - Cream

4 cups Water - Plain or bubbly
4 teaspoon Vanilla extract
4 teaspoon Agave syrup
4 teaspoon Maple Syrup

Soda - Orange-Vanilla Cream

4 cups Water - plain or bubbly
4 teaspoon Orange extract
4 teaspoon Vanilla extract
2 teaspoon Agave syrup
2 teaspoon Maple Syrup

Basic Salad Dressing1

1/4 cup olive oil - you can use any flavored oil such as basil, rosemary, garlic etc
1 clove garlic diced
1/4 tsp superfine ground mustard
1/4 tsp oregano
fresh squeezed lemon juice (1/4 small lemon)
salt and pepper to taste
shake well.

Basic salad dressing2

1 ½ cups cold pressed organic olive oil
¼ cup apple cider vinegar
1 tablespoon wheat free tamari
Juice of ¼ lemon
¼ tsp. sea salt
Add your favorite spices/herbs
Basil, Oregano, dill, parsley, dried mustard, ginger…
Also try adding a tablespoon of tahini for a creamier dressing

Cabbage Salad

2 Cabbages
1 cup olive oil
1 tsp garlic powder
2 tbsp finely chopped onion
1 cup apple cider vinegar
salt to taste

Cut cabbage into thin strips. Mix together oil, vinegar, garlic powder, onion and salt, making sure to mix completely. Add cabbage and serve.

Dressing - Maple Vinaigrette

Ingredients

1 cup Olive oil
1/3 cup Balsamic vinegar
1/3 cup Apple cider vinegar
6 tablespoons Maple syrup
2 tablespoon Stoneground mustard
2 clove Garlic crushed
1/4 teaspoon Black pepper
2 teaspoon Sea salt

Dressing - Tahini-Ginger

Ingredients
1/2 cup tahini (sesame paste)
1/2 cup olive oil
1/2 cup water
1/4 cup tamari
2 tablespoons red wine or balsamic vinegar
2 tablespoons lemon juice
2 teaspoons minced fresh ginger root
2 cloves garlic, pressed
black pepper to taste

Directions
1. Blend the tahini, olive oil, water, tamari, red wine vinegar, lemon juice, ginger, garlic, and black pepper together in a blender until smooth.

Dressing-Asian Sesame

Ingredients:
1/4 cup rice wine vinegar
1/4 cup toasted sesame oil
2 tablespoons Tamari
1 teaspoon toasted sesame seeds
1 teaspoon crushed red pepper flakes
3/4 cup neutral oil - safflower, sunflower, olive

Directions:
Combine all ingredients except oil in a medium mixing bowl with a wire whisk. Once ingredients are combined, slowly pour in the oil while whisking to form an emulsion.

Dressing-Miso Ginger

Ingredients:
1 tablespoon sesame seed roasted lightly
1/4 cup onion chopped roughly
2 tablespoons gingerroot chopped roughly
1 1/2 tablespoons white miso
3/4 cup olive oil
1/2 cup rice vinegar
1 1/2 teaspoons sea salt
1 tablespoon tamari
1/4 teaspoon pepper

Overnight layered chicken salad

6 cups shredded lettuce
¼ lb.bean sprouts
1 can (8 oz) water chestnuts, drained & sliced
½ cup thinly sliced green onions
1 medium sized cucumber, thinly sliced
4 cups cooked chicken, in strips
2 pkgs (6 oz each) frozen pea pods, thawed
2 cups vegenaise
1½ tsps curry powder
½ ground ginger
½ cup Spanish peanuts
12-18 cherry tomatoes. Halved
1 tbsp honey

Spread lettuce evenly in a wide 4 quart glass bowl. Top with a layer each of bean sprouts, water chestnuts, onions, cucumbers and chicken. Pat pea pods dry and arrange on top. In a small bowl, stir together vegenaise, curry powder, honey and ginger. Spread vegenaise mixture evenly over pea pods. Cover and refrigerate several hours or overnight.

Just before serving, garnish with nuts and tomato halves. Use spoon and fork to lift out servings, scooping to bottom of dish to include all layers. Makes 10-12 servings.

Romaine Hearts with Lemon vinaigrette

2 hearts of romaine chopped
1 clove of garlic
¼ tsp salt
6 tbs olive oil
2 ½ tbs fresh lemon juice
1 tsp Dijon mustard
1 tsp lemon zest
fresh ground pepper

Use mortar and pestle to make paste of garlic and salt. Whisk all other ingredients together and mix into romaine lettuce.

Bars-Ginger Date

4 cup pitted dates
2 cup almond paste
1 1/4 teaspoons ginger powder
1/2 teaspoon cinnamon
1/4 teaspoon ground cloves heaped
3 teaspoon carob powder optional
1/2 cup Goji Berries optional
1/2 cup Walnuts optional

Instructions
1 - Using a food processor, grind the dates until they form a sticky ball.
2 - Add the remaining ingredients
3 - On a cutting board or other clean, flat surface, flatten the mixture to about 1/2 inch using your hand or a rolling pin.
4 - Cut into bars

Crackers - Fabulous Veggie

2 cup Almonds (soak in water overnight)
½ cup carrots
¼ cup onions
6 Tablespoons flax seed (soak in 12 Tablespoons water until swollen)

Pulse in all ingredients in food processor
add 1/4 - 1/2 cup of water to make paste
Spread on sheets
Put in dehydrator for 8 – 10 hours.

Creamy Almond Cheese

Here is an easy almond cheese spread recipe for you to take the edge off those dairy cravings. It takes a couple of days to prepare, because you soak the almonds overnight, then allow the finished product to sit in the fridge for another night, but your actual “cooking time” will be about 20 minutes. Ingredients:

* 2 cups almonds (skins removed*), soaked overnight and drained
* 2 tablespoons extra virgin olive oil
* 1 teaspoon sea salt (more or less to taste)
* Juice from 1 lemon
* 1 clove garlic, minced
* Up to 1 cup water

Directions:

Put everything except for the water in a food processor and pulse for 20 seconds.

Scrape down the sides, add 1/4 cup of water and blend for 20 seconds.

Scrape the sides down again and blend until smooth and creamy, adding more water to reach desired consistency.

Once the almond is in a paste, scrape the entire mixture into a small colander or fine mesh strainer lined with cheesecloth. Twist the top and hold with a rubber band then place the entire colander in the refrigerator on a plate overnight to allow the flavors to develop overnight.

The next day, remove from the refrigerator, and unveil the cheese, which has now been shaped into a ball.

This cheese will keep well, refrigerated for up to 3 days.

* If you have raw almonds with the skins on, you’ll want to remove the skins. Here’s how to do it:

Boil a few cups of water over high heat. Add the almonds and cook them for 30 seconds. This is called “blanching” and loosens the skins. Drain the almonds in the sink, and rinse them with cold water to cool. Pop the skins off of each almond with your thumb and index finger. You can toss the almond skins on your compost pile! Now, soak the almonds overnight and proceed with the recipe.

Grain-Free Almond Bread

Grain-Free Almond Bread

* 3 to 4 eggs
* 1 tablespoon raw apple cider vinegar
* 1/2 cup barely melted butter or coconut oil
* 2 cups blanched almond flour/meal
* 1/4 cup flax seed meal
* 1/2 teaspoon sea salt
* 1/2 teaspoon baking soda

Preheat oven to 350 degrees Fahrenheit.

In a mixing bowl, beat eggs well with vinegar. Add butter or coconut oil and whisk together until well combined.

In a separate bowl, combine almond flour, flax seed meal, salt and baking soda. Mix with fork until well distributed.

Add flour mixture to egg mixture and mix until smooth. Press into a greased 8″ or 9″ square baking pan.

Bake for 30 to 35 minutes until golden brown or toothpick inserted comes out clean. Cool for 15 minutes. Cut into 9 squares.

Hummus

1 can chick peas
1 tsp minced garlic
lemon juice
3 tbsp tahini
1 tbsp extra virgin olive oil
1/8 tsp salt

Drain chickpeas, blend all ingredients in food processor. Add lemon juice a small amount at a time to achieve a good consistency.

Jerky

Ingredients:
1 cup water
1 cup wheat free tamari
5 cloves garlic
2 pounds meat - thinly sliced

Food dehydrator

Directions:
Slice meat thinly - allowing it to partially defrost makes it easier

Mix water, tamari, garlic, and any other seasonings you like and bring to a light boil

Add a few slices of the meat to the mixture, and allow to come back to a boil. Take out with a slotted spoon and place in dehydrator. You want to bring the meat up to the temperature of the boiling marinade to kill bacteria, but not really cook it. Repeat with meat until you've run out of meat or marinade.

Place in dehydrator according to manufacturer instructions, usually 7-12 hours, until the meat is completely dry.

Keep in the fridge for storage.

Kale Chips - Spicy, Smoky

Ingredients
Kale, approximately 1 bunch, rinsed and dried
Olive oil, several tbsp (divided)
Salt
Chili flakes
Paprika or cayenne pepper

Directions
Preheat the oven to 350 degrees. Remove the kale leaves from their tough end and inner stems. Cut longer leaves in half or, if preferred, bite-sized pieces.

Place kale chips in large bowl.

Start by tossing in about 1 tbsp of olive oil. The kale leaves only need to be lightly coated with oil. Too much oil will make the chips limp and greasy. Add only about 1 tbsp of olive oil at a time until the leaves are lightly coated.

Spread the kale pieces in a single layer on a lined baking sheet, and sprinkle with sea salt and chili flakes. You can use parchment for easier cleaning.

Bake for 12-14 minutes or until crisp. Prior to the last 5 minutes of cooking time, gently toss the kale leaves in the sheet pan for more even baking. The leaves will burn easily, so monitor them closely while they bake.

For more smoky or spicy flavor, lightly dust the kale chips with paprika or cayenne pepper powder.

Nuts - Maple Glazed

1/2 Cup Maple Syrup
1 teaspoon Cinnamon
1 tablespoon Oil
1/4 teaspoon Salt
1 1/2 teaspoons Vanilla
6 cups nuts

Instructions
In an iron skillet or saucepan, stir together syrup, cinnamon, oil, and salt. Cook and stir over medium heat until mixture becomes brown and starts to thicken. Add vanilla, then nuts and toss until the nuts are covered evenly with glaze. Quickly spread and cool on wax paper.

Nuts - Spicy Lemongrass Ginger

3 tablespoon Sea salt
3 teaspoon Ginger
3 teaspoon Lemongrass
1 1/2 teaspoon Cayenne
3 cup Nuts

Instructions
Mix 1 tablespoon oil with 1 teaspoon spice mix per 1 cup of nuts.

Bake for 5 min at 400F or mix in skillet over low heat.

Nuts - roasted

Ingredients:

1 pound nuts or seeds
2-3 tablespoons oil - sesame for strong flavor, safflower for neutral
sea salt to taste

Directions:
Add oil to a skillet and warm gently
Mix in nuts
Salt to taste
Remove from heat and allow to cool.

Tofu Chive Spread

1lb tofu
1 tbsp olive oil
3 tbs rice vinegar or 4 tbs lemon juice
½ cup fresh chopped chives
1 tbsp onion powder
1 tsp sea salt

Drain tofu and squeeze excess liquid. Place all ingredients in food processor except for chives and oil. Process until smooth. Slowly add oil and place in bowl and add chives. Serve with fresh veggies.

Apple Ginger Butternut Squash Soup

1 tablespoon extra-virgin olive oil
1 small onion or leek, thinly sliced
2 pounds butternut squash, peeled, seeded, and cut into 1-inch pieces
3 cups organic vegetable broth
1/2 cup unsweetened apple cider
1 teaspoon fresh ginger,
Salt and freshly ground black pepper

Instructions:
Heat oil in a large heavy-bottomed saucepan over medium heat. Add onion or leek and cook until softened and lightly browned.
Add squash, cover, and cook 10 minutes more, stirring occasionally.
Add broth and simmer until softened, which should take about 15 to 20 minutes.
Add apple cider and ginger and purée until smooth with an immersion blender.
Serve hot.
Makes 6 (1 1/2-cups) servings.

Asparagus and Spinach Soup with Wild Rice and Mushrooms

Ingredients:
1/2 cup uncooked wild rice, rinsed
10 to 12 ounces asparagus
4 to 6 ounces fresh wild mushrooms, such as shiitake or maitake
1 large carrot, peeled and coarsely grated
1 medium yellow summer squash, diced
4 to 5 scallions, white and green parts, sliced
4 cups vegetable stock
5 to 6 ounces fresh greens, washed, stemmed, and chopped
Salt and freshly ground pepper to taste

Directions:
Bring 1 1/4 cups water to a boil in a small saucepan. Add the wild rice, then cover and simmer gently until the water is absorbed, about 35 minutes.

Trim the asparagus of its woody ends and peel the bottom halves of the stalks with a vegetable peeler. Cut into 1-inch pieces.

Combine the asparagus with the remaining ingredients, except the greens in a pot. There should be enough liquid to just cover the vegetables; add water as needed to keep the vegetables covered. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 15 minutes, or until the vegetables are just tender. Remove from the heat.

When the wild rice is done, stir it into the soup, followed by the greens. Cover and cook until the greens have wilted, then season with salt and pepper.

If time allows, let the soup stand for an hour or two before serving to develop flavor. Heat through as needed.

Butternut Squash Soup with Roasted Garlic

Start by preheating the oven to 425 degrees.
Place 4 heads of garlic in a baking dish. Bake until soft, approximately 30 minutes. Let the garlic cool, and then squeeze out the pulp.

Soup ingredients
1 large butternut squash, halved and seeded
Sea salt and freshly ground black pepper
4 sprigs of fresh thyme
4 large cloves of roasted garlic from first step
1 cup warm vegetable stock,

Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
Season the squash with salt and pepper and tuck 2 sprigs of thyme into each cavity. Place, cut side down, on the baking sheet and roast until fork-tender, about 40 minutes.

When the squash is cool enough to handle, discard the thyme; peel the squash and coarsely chop. Combine the squash, garlic, and 1/2 cup of the stock in a food processor and puree until smooth. Add the remaining stock gradually until the mixture forms a very loose puree. Season the soup with salt and pepper to taste

Chicken or Turkey Chili

Ingredients
2 onions chopped
2 carrots chopped
2 stalks celery chopped
1 cup apples diced (optional)
4 cups butternut squash diced
4 cloves garlic finely chopped
2 pounds ground turkey or shredded chicken, cooked
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1 teaspoon tumeric
¼ teaspoon salt and pepper each
10 ounces chicken broth canned, undiluted
8-12 ounces coconut milk canned
coconut flakes and cilantro to garnish

Assemble in crockpot and cook on low for 8 -10 hours

Cold Cream of Cucumber soup

Ingredients:
2 diced cucumbers
1 cup soy milk
½ cup water
1 tbsp lemon juice
3 tsp white miso
½ tbp dried dill (or ¾ tsp fresh)
2 tbsp chopped parsley
½ tsp minced garlic
1/8 tsp pepper

Directions:
Peel cucumbers and hollow out seeds, then dice. Blend all ingredients in a food processor until smooth. Garnish with a sprig of dill. Serve cold.

Crockpot Chicken and Vegetable Bean Soup

1 cup dry great northern beans
6 cups water
1 cup chopped onion
1 medium fennel bulb, trimmed and cut into 1/2-inch pieces
2 medium carrots, chopped
2 cloves garlic, minced
2 tablespoons snipped fresh parsley
1 teaspoon dried rosemary, crushed
1/4 teaspoon pepper
4 1/2 cups chicken broth
2 1/2 cups shredded or chopped cooked chicken
1 14 1/2 ounce can diced tomatoes, undrained

Rinse beans; drain. In a large saucepan, combine beans and the 6 cups water. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans. Meanwhile, in a 3-1/2-, 4-, or 5-quart crockery cooker, combine onion, fennel, carrots, garlic, parsley, rosemary, and pepper. Place beans atop vegetables. Pour chicken broth over all. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in chicken and tomatoes. Cover and cook for 30 minutes longer or until heated through on high-heat setting.
Makes 4 to 6 servings.

Garlic Soup

2 med onions chopped fine
16 cloves garlic
2 stalks celery, chopped
4 tbsp olive oil
1 ½ quart vegetable stock
2 sprigs fresh thyme, or 2 tbsp dried
1 bay leaf
1 tsp pepper
1 med butternut squash, peeled and chopped
Sea salt

Saute onions, garlic, and celery in olive oil until soft, Add stock and bring to a boil. Add squash and simmer for 10 minutes or until the squash is tender. Puree soup with a handheld blender. Thin if desired with water. Season to taste.

Gingered Squash Soup

2 ½ -3 lbs butternut squash
2 ½ cups water
2 vegetarian bouillon cubes
1 medium onion, chopped
1 garlic clove, minced
1 tbsp oil
2 tsp grated ginger root
1/8 tsp pepper

Cooked peeled and cubed squash with water and simmer until tender. Remove squash from water and set liquid aside.
Cook onion, ginger root and garlic in oil for 2 minutes. Add to squash as well as another cup of water and place in food processor and blend until smooth. Return squash mixture to water and add bouillon cubes plus an additional 2 cups of water. Optional: garnish soup with toasted pecans.

Green Slime Soup

5 bunches leafy greens - Dandelion, Kale, Chard, Collard, Beet greens
And 2 large leeks
And/or 1 small onion chopped

Stir fry for 10 minutes or until soft with 2-3 cloves of garlic and 1 inch piece of ginger grated or finely chopped

Add 3 cups of water or vegetable stock

Add additional vegetables, i.e. summer squash, green beans, carrots

Bring to a boil and reduce heat to simmer until vegetables are soft (about 15 minutes)

Remove from stove and blend with a hand immersion blender

Season to taste

A spoonful of Miso or tamari makes a nice addition

Miso Tofu Soup

4 cups ;water
2 Onions, green; minced
3 large Chard leaves; chopped
4 -8 ounces Tofu, firm or soft; cut into cubes
2 tablespoons Miso

Instructions
1. Heat water to a boil. Add vegetables and tofu. Cook 5 minutes.
2. Remove 1/4 cup water and dissolve the miso in it.
3. Add miso water to soup, lower heat and cook, stirring for 1 or 2 minutes longer.

Stir before serving, since good-quality misos tend to separate slightly.

Thai Pumpkin Soup

Ingredients

2 tablespoons Olive oil
1 onion, finely chopped
1 tablespoon Maple Syrup
2 cloves garlic crushed
2 cup pumpkin skinned and chopped into 1-inch chunks
1 cup water
1 2/3 cups canned coconut cream/milk
1/2 tablespoon Chili paste
1 tablespoon lemon grass finely chopped
freshly ground pepper
1/4 cup fresh cilantro
chopped cilantro leaves

Instructions
In a large pot, heat oil and gently cook onion with garlic over low heat until softened (8-10 minutes).
Add chopped pumpkin, water, coconut cream, chili, and lemongrass.
Season with freshly ground pepper if desired.
Simmer for about 25 minutes until tender.
Remove and puree until smooth.
Just before serving, adjust seasoning to taste.
Mix in chopped coriander.
Ladle soup into bowls and garnish with a fresh coriander leaf.

Turkey Curry Soup

Sauté 5 cups assorted veggies for 5 minutes in 1 Tbl. Oil (green beans, Asperagus, arugula, peas, summer squash, bok choy, celery, carrots, broccoli, …..
( I use an small electric chopper)
Add 1” grated or chopped fresh ginger root and 2 cloves fresh garlic (also chopped)
Add 1 Tbl. Turkey bullion and 1 tsp green curry paste (or to taste)
Add 4 cups of water (enough to cover veggies)
Bring to a boil, reduce to simmer for 10 minutes.
Bring to a 2nd boil and add 1 lb. cubed turkey cutlet,
Reduce heat and add 1 can organic coconut milk.

Vegetable Soup (without onions or garlic)

4 cups vegetable stock or water
4 tablespoons tomato paste
1 cup French beans, cut into one-inch lengths
1 cup finely chopped celery with leaves
2-3 medium zucchini, quartered lengthwise and thinly chopped
2 tablespoons parsley, finely chopped
½ teaspoon paprika
Sea salt and pepper

Bring stock or water and tomato paste to boil blend with a whisk and skim, Reduce heat, add beans, celery, and zucchini and simmer until they are just tender and still green, about 10 minutes. Stir in parsley and season to taste.

White Bean and Escarole Soup

1 Tbs. Olive oil
2 cups chopped onion
1 bay leaf
2 stalks celery minced
2 medium carrots diced
2 tsp. Salt (or to taste)
6 cups water
3 to 4 cups cooked white beans (1.5 cups dried)
3 Tbs. (about 10 cloves) minced fresh garlic
1 -1/2 lbs. Escarole or other leafy green, minced
fresh black pepper to taste
toppings: freshly grated nutmeg

Instructions
Heat the oil in a soup pot or Dutch oven; add the onion, bay leaf, celery, carrots, and salt. Cook over low heat for about 10 minuets, then add water.
Cover, bring to a boil, lower the heat to a simmer, and cook quietly for a bout 20 minutes, or until the vegetables are very tender.
Add beans, garlic, and escarole in batches, waiting between additions for the greens to cook down. Add black pepper to taste.
Serve hot, topped with a grating of fresh nutmeg, a little parsley.

Cheese Sauce Alternative

Ingredients:
1 tablespoon Safflower oil
1 tablespoon Spelt Flour
1/2 cup Soy Milk or other milk alternative (rice, almond)
3 ounce Soy cheese or other cheese alternative (rice, almond)

Directions:
Heat oil. Add flour and mix
Add soymilk and heat, but do not boil
Add soy cheese and mix until melted.

Pour over vegetables, noodles etc.

Cranberry Sauce

12 ounce organic fresh cranberries (1 bag), well washed
1/2 cup maple syrup
1 cup apple juice

Instructions
Combine cranberries, maple syrup, juice in a heavy saucepan. Bring to a boil, lower heat to medium and cook for about 10 minutes, or until cranberries pop open. Carefully skim off any foam that forms on the surface. Mash cranberries
Cook until it begins to gel.

Allow to cool and use over turkey.

Rosemary Herb Mixture for Poultry

1 cup Paprika
1 cup Thyme
1 cup Rosemary
1/2 cup Salt
1/4 cup teaspoon Pepper
Mix together and store.

When ready to use:
mix with enough Olive oil to make a liquidy paste, and spread over poultry.

Steak Spice - Australian Style

16 teaspoons salt
6 teaspoons Thyme
4 teaspoons paprika
4 teaspoons ground black pepper
2 teaspoon onion powder
2 teaspoon garlic powder
2 teaspoon cayenne pepper
1 teaspoon coriander
1 teaspoon turmeric

Mix in bottle and add to meat according to taste.

Steak spice - Montreal Style

2 tsp garlic powder
4 teaspoon tsp roughly ground coriander seed
6 tsp salt, coarse
4 tsp dill weed
4 tsp paprika
2 tsp cayenne pepper
4 tsp ground black pepper

Mix in bottle. Add to meat according to taste.

Thai Spice Mixture

1/8 cup ground black pepper
1/8 cup ground white pepper
1/8 cup ground cayenne pepper
1/8 cup chili powder
1/8 cup garlic powder

Instructions
Mix and store it in a jar.
Apply to vegetables as you sautee according to taste.

Tomato Sauce

8 cup Tomato, simmer
1/2 cup Olive oil
4 clove Garlic
3 tablespoon Oregano
1 tablespoon Basil
2 1/2 each Bay leaf
1 teaspoon Paprika
1 tablespoon Salt
1 Onion chopped

Add ingredients together in a saucepan. Simmer until onions are soft and flavors blended.